1. Eat 4-6 Small Meals Per Day: Eating small feedings throughout your day is a fundamental way to increase your metabolism, which will enhance your fat burning each day you do it successfully. Not only are small meals easier on your body to break down, digest, and absorb, but eating every 3-4 hours stops your body from going into “starvation mode” since your blood sugar remains level and your body is receiving nutrients CONSISTENTLY. Also, eating small meals frequently helps to keep cravings at a minimum and significantly decreases the chance of overeating. You should eat until you are about 80% full.  You should never feel “stuffed” after a meal.

 

  1. Eat More Protein: Of the three macronutrients (proteins, carbs, fats), protein boosts your metabolism the most when eaten.  This is known as “thermic effect.” Protein also gives the highest feeling of being satiated. Aim for 0.7 – 1.3 grams of protein per pound of body weight evenly spaced over your small meals. (i.e. 150 lbs person should aim for 105g to 195g of protein per day.

 

  1. Drink More Water: Getting and staying properly hydrated makes the world of difference for your fat burning. To really ramp up your fat burning potential drink AT LEAST TWO-THIRDS of your body weight in ounces of water per day. (i.e. 150 lbs person would consume 100 oz of water per day.) Staying hydrated will also keep your cravings in check since dehydration increases food cravings. For optimum fat burning, I recommend drinking a gallon of water daily (which is what I do currently).
  1. Eat Your Carbs Strategically: Carbs are good! We all love them. But eating too many at one time or eating them too frequently will hinder your body from burning stored body fat effectively. How many grams of carbs should you aim for per serving? To start, aim for at least 1 gram per pound of body weight and divide that by the number of meals that will include complex/simple carbs.  I.e. 150 lbs person = 150 grams per day. 150g divided by 3 meals = 50 grams of carbs per meal. For simplicity 50 grams of carbs is just about 1 cup of cooked rice. This is your maximum per meal to start. Now here’s the secret, on days you DO work out, eat your carbs with breakfast, the meal you have before your workout, and the meal right after your workout. Each one of these meals will be no more than 50 grams of carbs each. On days that you DON’T workout eat your complex/simple carbs with any meal, you have between wake up and lunchtime (12-1pm). This will be about 1-3 meals if you include a “snack” between breakfast and lunch. The rest of your meals you eat that day will be made up of proteins, veggies, and healthy fats.

 

  1. “Eat Food That Rots”: The BEST BEST BEST fat burning foods are foods that are in, or as close to, their natural state from the earth.  Remove overly processed and packaged food from your diet as much as possible. Processed foods contain a lot of sugars, preservatives, and extra hidden junk that hurt your fat burning process drastically! A simple rule of thumb: If you can’t pronounce what is written on the label DON’T EAT IT!!! Think of your body as a high-end vehicle and your food as your fuel.  You wouldn’t put low-grade fuel in a high-end vehicle so make sure to put high-quality natural foods in your body to help it run as good as possible! The focus should be on high fiber foods sources like vegetables, grains, and other complex carbohydrates along with lean protein sources like egg whites, fish, chicken, and other lean meats.
Coach T and Dr. Toni are the husband and wife owners of TruBody Wellness, a wellness studio in Cinnaminson, NJ.